How I train over Christmas

Hello!

ISSUE 144 || DECEMBER 2021

This month we...

…ran better No matter how good we were

We couldn’t have done it without…

ISSUE 144 || DECEMBER 2021 Tina Chantrey Tina

PPA

LIFESTYLE

Headlines || People || Food || Kit ||

Six marathons in 42 days

Let’s hear a very loud round of applause

BREAKING THE STIGMA: SPORT AND MOTHERHOOD

F or the last 100 years, many women

RUNNERS ARE SUCH A LOVELY BUNCH

We always knew you lovely lot were big-hearted,

This month we love...

UYEKO LIMITLESS EYESHADOW PALETTES £18.75, eyeko.co.uk A great

NEW GEAR

We’re all about functionality with added fun

Improve my bone health so I can keep running as I get older?

Runners focus on endurance, speed, muscle strength and avoiding injury, but one vital factor is often forgotten – bone health

HEALTH

The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet

Beth Campagna

Beth Campagna is the founder of Mama Life London, an activewear brand. For her, running is a secret weapon that helps her deal with life’s stresses

FUEL

Get your gut in order with our tasty meal recipes, power-packed performance products and healthy digestion suggestions

Where the magic happens

LIFE COACH Laura Fountain is a running coach,

This month’s wise women

REAL WINS:RACE, LEADERSHIP AND HOW TO REDE FINE

CLINIC

Running related injuries (RRI) are a big issue, with up to 84 per cent of runners experiencing an injury affecting their training each year. Although a high quantity of research has emerged in this area over the past decade, there hasn’t been a huge reduction in injury rates. Could it be that your trainers are increasing your chance of injury?

Events

CANCER RESEARCH UK LONDON WINTER RUN This celebratory

The River Thames

Dr Folusha Oluwajana is a practising GP with a BSc in Sport and Exercise Medicine as well as being a Level 3 qualified personal trainer @fitdocfolu

Is it best to go commando in order to avoid chafing in your sensitive areas?

We’ve all been there. You finish a race on a high, but then, when you go for a shower, an unwanted surprise awaits… To avoid the dreaded chafe and subsequent burning pain, is it best to ditch the knickers altogether and go with special cream, or spend time finding the right pair for you?

WONDERFUL

Running helped Suzanne Shaw find balance after the rigours of overnight fame at a young age, the death of her dad, and the strains of life in the spotlight

How to be a BETTER RUNNER

The news is good! Whatever your ability, age, background or speed, you can improve your running

Core

It’s crucial for all runners to add core moves into their training. Simply put, a stronger core equals better, easier and faster running

MANY VALID REASONS TO QUIT…

...and yet she didn’t! The course of true marathon training never does run smooth, as Emma Campbell can testify

IN FOCUS INCUS NOVA

The latest developments at INCUS could revolutionise your running

Running mates Because we run better together

This month, you share how the menopause impacts your fitness, why run/walking works for you and tell us about the benefits of a club that encourages members to talk as well as run. Great work #WRTribe

#WRTRIBE CLUB OF THE MONTH JUSTRUN BRISTOL

This community club for women of all ages

We hang out with Ruth Webb

NEXTISSUE WHAT’S YOUR PRE-RACEROUTINE? Ruth’s a marathon fanatic

PLATE-LOADEDGLUTE DRIVE

This one’s a gamechanger for runners wanting to power up their performance

WITH YOU EVERY STEP

Everything you need to run further, get fitter and be happier!

ROYAL PARKS HALF MARATHON

Lydia Willgress took on this leafy London run and loved it

DIARY

Ding dong! It’s December! Get ahead of the

Caster Semenya

The career of the South African Olympic middle distance runner Caster Semenya has been one of both highs and lows

COACH

Christmas plan || Winter training || How I

The Christmas survival guide

December is one of the trickiest times of year to train. The pressures on us are immense but we know that everything is so much better, and so much easier, if we can fit in a run or two. If you need to make space for yourself, this is how to do it

RUNNING AT CHRISTMAS

You’ve decked the halls, your chestnuts are roasting on an open fire, you’ve released the turtle doves and you’ve rocked around the Christmas tree. What now? A run, of course! Just follow our festive fitness plan

KIT

Shoes || Apparel || Tech

ESSENTIAL KIT NEW RELEASE SHOES

The very best Christmas-list worthy kicks this month

ESSENTIAL JACKETS

Hey, shell seekers! Here are four coats to keep you warm and dry

ESSENTIAL LEGGINGS

A leg hug from hip to toe; that’s what we want from our running tights

Long-distance TEST

Kate Sellers’ rainbow runners fit her like a glove

LAYERING UP ESSENTIALS

Whether it’s base, mid or outer, keep toasty this winter with layers

NUTRITION ESSENTIALS

Fuelling on the go like a pro

GROUP TEST BRAS

Racerback, crossover, underband, crop top: brush up on your bra jargon and get going

ESSENTIAL TECH & ACCESSORIES

Head, shoulders, knees and toes… we’ve got you covered, top to toe

BOOTCAMP

Runner’s Gym Guide || Healthy bone workout ||

BANISH GYMTIMIDATION!

We know that we need to incorporate strength and conditioning into our training, but sometimes the kit at the gym can be confusing and scary. This is your runner’s guide to the gym

AIR BIKE

A clever bit of kit designed for short, sharp HIIT sessions. Feel the burn!

SKI ERG

Harness your inner shoop-shoop for this maximum-effort machine

OLYMPIC LIFTING PLATFORMS

It’s time to press go on a new squats and deadlifts regime

Runner CIRCUIT

You’ve sussed out the machines, now it’s time to put your body through its paces

INCLINE LEG PRESS

This one provides an all-over leg workout for when you’re all out of squats

Circuit to strengthen your bones

Bones stay strong if you give them work to do, so a combination of weight-bearing, high impact and strength training will improve your bone health at any stage of life. Let’s go!

Perfect form Squat jump

If squat jumps take you back to the bad old days of school PE, fear not: there will be no sports mistress shouting at you while you do these power boosters

Planet Mindful

planet-mindful.com/X21PLMP

BALANCE

Hyponatremia || Life on a plate || Q&A

The problem with SALT

As runners it’s crucial to understand not only how much water we need, but how much

Dr Alka Patel

Dr Alka Patel is a GP, lifestyle medicine physician, coach, author, speaker and host of The Lifestyle First Podcast

Your questions answered

How to run a marathon if you haven’t got enough time to train, plant-based breakfasts and top tips on banishing breast pain. Plus, running buggy recommendations

Anita

www.anita.com

A REAL RUNNERS’ WELCOME FOR REFUGEES

Afghan refugees welcomed at ABP Newport Wales Marathon and 10K

ZEROFIT

ZEROFIT.CO.UK

Women's Running PODCAST

www.womensrunning.co.uk

Good HONEST

Runk

runk.co

Anthem

anthem.co.uk/XDPS21

LL

WWW.LOCKETLOVES.COM

Yeo Valley Organic Kefir is

GREAT RUN

GREATRUN.ORG

eatlean

GREAT RUN

GREATRUN.ORG

Women's Running

THE NATIONAL RUNNING SHOW BIRMINGHAM

www.nationalrunningshow.com

Women's Running

womensrunning.co.uk/digital

SKINNER'S

SKINNERS.CO.UK

Women's Running

womensrunning.co.uk/digital